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Diet Analysis Activity Introduction: Analyzing what you have eaten can give you a better idea of what changes you can make to have a healthier diet. It can be surprising! In order to analyze your diet, you will keep a 2-day food diary. Then, using tools developed for consumers, you will conduct your own dietary analysis. Once you have feedback from the analysis, you will interpret your findings and decide what kinds of changes you can make to improve your own dietary habits. Goals To accurately record the foods you eat To input data accurately into the Cronometer program for analysis To analyze your food record using several different tools To determine what changes you can make to improve your own diet Instructions: Part 1 – Food Diary (Upload 2-day food diary into Dropbox by due date): Record everything you eat and drink for 2 days (RECORD 1 WEEK DAY and 1 WEEKEND DAY). It is very important that you RECORD EVERYTHING (except water) – every sip, nibble, taste, and snack – and provide as much detail as you possibly can about the foods and beverages you consume. It is recommended that you carry your food record with you and record foods and beverages as you eat them. You can record at the end of the day, but it is easy to forget important details. Because very detailed information is needed, you are encouraged to record throughout the day so that no foods or descriptive details are excluded. The type of information needed on food records includes: Time: Record the approximate time you consumed a food, beverage, meal, or snack. Food Item: Please be as specific as possible. Include complete brand names, food preparation methods (i.e., grilled, baked, deep-fat fried, etc), type (i.e., Macintosh apple, ground sirloin beef patty made with 80% lean beef) and any other information that accurately describes what you ate or drank (i.e. frosted cake, cinnamon raisin bagel). If you eat at a restaurant be specific: Chick-Fil-A fried chicken sandwich with Medium Fries and small diet lemonade. Be sure to include foods commonly added to other foods such as milk or cream in coffee, butter or margarine on bread, sugar on cereal, mayonnaise on sandwiches, ketchup on fries or dressing on salads. Amount & Portion Size For items that can be counted, record the number (i.e., slices of bread). For most liquids, record as ounces, cups or fractions of cups, tablespoons or teaspoons (i.e., 8-ounce carton of milk, 6-ounce glass of orange juice, 12-ounce can of Diet Coke, 2 tablespoons syrup, 1 teaspoon soy sauce). For other items that can be measured, record as cups or fractions of cups (i.e., 1 cup corn flakes, ½ cup cooked rice, ½ cup spaghetti sauce). For items that can’t be easily measured, describe size with as much detail as possible. For example, a pork chop might be 4 inches long by 3 inches wide by ½ inch thick with no bone. For packaged items, serving size descriptions on the package can help (i.e., 6 ounces yogurt, 1 ounce pretzels, 4 ounces tuna, 9-ounce entrée). Accurately determining portion sizes and amounts The most accurate way to determine portion size is to weigh and measure foods and beverages using measuring cups and spoons. The following guidelines will assist you in choosing how to describe and measure portion sizes. Foods Measure and Describe with Vegetables, fruit cup, pasta, rice, casseroles, ice cream, pudding, margarine, and all liquids (beverages, soups, gravies, salad dressing) measuring cups (C), teaspoons (tsp), Tablespoons (Tbsp) Any solid food such as meat, cheese, or frozen entrees weight in grams (g) or ounces (oz) OR measure with a ruler and give dimensions Melons fraction of the whole, giving diameter (D) (Ex: ¼ of 6” D cantaloupe) Sphere-shaped foods such as apples, rolls, or muffins diameter (D) (Ex: 3” D apple, 4” D muffin) Cylindrical or disk-shaped foods such as hamburger patties, slices of bologna, tortillas, pizza, layer cake, pie diameter (D), thickness and fraction of the whole (Ex: whole 3” D hamburger patty, ½” thick; 1/8 of 12”D pizza, ¼” thick) Brownies, lasagna, cheese cubes length (L), height (H) and width (W) (Ex: 4” L x 2” H x 3” W piece of lasagna) Guesstimating” Guidelines Since measuring is not always possible or practical, there are times when “guesstimating” will suffice. Use the following guidelines to help you determine portion sizes when you’re not able to weigh or measure. A woman’s fist is about a cup. A man’s fist is about 1-1/2 cups. The cupped palm of an adult’s fist holds about 1/2 cup. 3 ounces of cooked meat is similar in size to a standard deck of cards. A 1-ounce meatball is approximately the size of a golf ball. A McDonald’s plain hamburger patty is 2 ounces of cooked meat. A Kraft American single is a 1-ounce slice of processed cheese. The standard slice of bologna is 1 ounce. A package of peanuts that you would get on an airplane is a 1-ounce package. Measurement Conversion Information Common household measure equivalencies Abbreviations 3 tsp 1 Tbsp teaspoon Tsp 16 Tbsp 1 C tablespoon Tbsp 1 fl oz 2 Tbsp cup C 8 fl oz 1 C ounce Oz 16 fl oz 1 pint fluid ounce fl oz 1 oz 28.4 g pound Lb 16 oz (wt) 1 lb grams G Part 2 – Diet Analysis: Once food consumption data has been collected, it is entered into a database program that calculates intake of calories, vitamins/minerals, etc. Most of these nutrient analysis programs are based on the United States Department of Agriculture Nutrient Database. Many of these programs also compare the data from an individual to standards, such as the Dietary Reference Intakes (DRIs). The Crono-meter makes these comparisons and others. Using the tracker software can eliminate arithmetic errors, but the information that comes out is only as good as the data that is entered. Cronometer Account Setup Process 1. Navigate to Cronometer.com 2. Click “Sign up for free” on home page 3. Create your account using your preferred email address and password (make sure to hold on to these for future use) 4. Complete “Your Body Type” 5. Check box next to “I agree to the cronometer.com Terms of Service” 6. Click “Create Account” 7. You should now receive an email from Cronometer asking you to verify your account 8. Navigate to your email and click on the link provided in the email 9. Your account should now be active How to Input Sample Food Diary 1. Once logged in, click “Add Food” near the top left of your account’s homepage 2. Using your Food recall, enter in the first item that you consumed 3. Click the option that best describes the food/drink item 4. Near the bottom of the screen, enter the number of servings as well as the serving size unit (failure to specify correct servings and serving size units will skew the results of the Nutrition Report) 5. Click “Add serving” 6. Repeat steps 2-5 until all food and drinks have been entered Process for Retrieving and Submitting Completed Food Diary Entry and Nutrition Report 1. Right click on your Cronometer homepage, then select “Print” 2. Rather than sending to a printer, change the destination of the “Print” to “Save as PDF” 3. Click “Save,” then save it to your computer 4. Navigate to NUTR 2100 on iCollege and submit the PDF under the “Diet Analysis Part 2” Dropbox along with the Part 1 Food Diary component of this assignment Part 3 – Comparison and Reflection: A rough idea of the quality of your diet can be obtained by analyzing the information provided in the Dietary Guideline (DG) standards. Using the data in your Food Groups and Calories Report printout, tell what food groups you have met and which food groups you have not met. Similarly, using your Nutrients Report printout, describe the nutrients (vitamins and minerals) that you met and the nutrients that you did not meet. Once you have analyzed your comparisons, explain what you have learned and describe the specific dietary changes you would need to make in order to meet the recommendations. Be specific and tell what types of foods you would add or reduce in your diet and how you might change your overall eating habits. Formatting guidelines: Times New Roman; 12 point font; double-spaced; one-inch margins; ¾ page – 1½ in length. This part of the assignment should be written in first person. While this is considered an informal paper, please be attentive to grammar and spelling, as these aspects of the paper will be evaluated. Nutrition 2100; Fall 2018 Diet Analysis Evaluation Form (Rubric) Evaluation of Part 1 (Food Record): Worth 40 points Criteria Excellent (36-40 points) Good (32 – 35.5 points) Fair (28 – 31.5 points) Requires Improvement (Less than 28 points) Food Items described accurately Each food item has a complete description, i.e., Kraft shredded low fat cheddar cheese. Mixed dishes are broken into components, where possible, i.e., a cheese sandwich would be 2 slices Kroger whole wheat bread, 1 slice Kraft American process cheese, and 1 teaspoon Hellman's mayonnaise. The learner or another individual would be able to enter accurate data into Cronometer Most food items have complete descriptions, although 1 or 2 descriptions are incomplete. Mixed dishes are generally broken into components, where possible, although some components appear to be missing. The learner or another individual would be able to enter data into the Cronometer, but they may have input items unnecessarily.